At Home WODs:

2020-06


Dumbbell + Jump Rope

Warm Up: 2 Rounds

– 10 Dumbbell Lat Pullover
– 10 DB Push Press (5/arm)
– 10 DB Front Squat (5/leg)
– 1:00 Wall Lat Stretch

WOD: 4 Rounds For Time 

– 15 Dumbbell Thrusters (two hands on 1 DB)
– 20 DB Hang Clean
– 30 Double Unders

Strength: 3 Sets of 6 per Arm

– Single Arm Dumbbell Overhead Squat 

* These are really hard!
* Keep both feet flat on the floor. It’s really easy to go onto your toes if you don’t move slowly and in control.
* If you can’t get full depth overhead do a set of front squats, stretch then try again.
*May scale by holding a lighter object, like your shoe.

Demo Video

Kettlebell

Warm Up: 1 Round

– 30 Burpees

WOD: 4 Rounds For Time

– 8 Single Arm Swings (right arm)
– 8 Single Arm Front Squats (right arm)
– 8 Single Arm Push Press (right arm)
  * 200m Run (scale to 100m)
– 8 Single Arm Swings (left arm)
– 8 Single Arm Front Squats (left arm)
– 8 Single Arm Push Press (left arm)
  * 400m Run (scale to 200m)

Strength: 3 Sets of 3 Per Side

– Tempo KB Thruster 

* 4 seconds down (squat)
* 5 seconds bottom
* 4 seconds stand
* 4 seconds press
* 5 seconds top (overhead)
* 4 seconds down to shoulder

* Rest as needed between sets

Demo Video

Med Ball

Warm Up: 2 Rounds

– 12 Med Ball Plank Pull Under
– 6 Med Ball Sit Ups
– 12 Med Ball Toe Touch
– 6 Med Ball Sit Ups

WOD: 4 Rounds For Time 

– 15 Seated Air Balls
– 15 Body Rows
– 15 Down Up Deadlift

Strength: For Completion

– Burden Run / Jog / Walk
– 4 Minutes Out + 4 Minutes Back

* Set a 4:00 timer on your phone and take your med ball for a walk/jog/run. When the timer goes off, turn around and head back.

* You may hold the ball any way you’d like

Demo Video

DBall

Warm Up: 2 Rounds

– 10 Alternating RDL DBall touch
– 12 Stationary Knee Hugs
– 14 Cossack Squats

WOD: For Time

– 10 DBall Over Shoulder
* 200m Run

– 15 DBall Over Shoulder
* 200m Run

– 20 DBall Over Shoulder
* 200m Run

– 15 DBall Over Shoulder
* 200m Run

– 10 DBall Over Shoulder
* 200m Run

Strength: 4 Sets of 10 Alternating (5 per leg)

– D-Ball Hug Lunges

* Sets 1 + 3: step backwards
* Sets 2 + 4: step forward

Demo Video

Barbell/PVC

Warm Up: 2 Rounds

– 200m Jog
– 10 Hang Power Snatch (bar)
– 10 Overhead Squats (bar)
– 5 Burpees Over Bar 

WOD – “NANCY”: For Time

 – 400m Run
– 15 Overhead Squats 

Strength: 5 Sets of 4
– Tempo Deadlift 

* 5 seconds up
* 3 seconds at top
* 5 seconds down
* 3 seconds at bottom

*** DONT TAKE HANDS OFF BAR OR RELEASE TENSION AT THE BOTTOM!!***

Demo Video

Rower

Warm Up: 1 Round

– 150m Arms Only
– 150m Legs Only
– 200m Sprint

WOD: For Time

– Row 500m
– 25 Burpees Over Rower

– Row 400m
– 20 Burpees Over Rower

– Row 300m
– 15 Burpees Over Rower

– Row 200m
– 10 Burpees Over Rower

– Row 100m
– 5 Burpees Over Rower

Mobility: For Completion 

– 5:00 Straddle Against Wall
* wiggle feet a tiny bit wider every minute


Bike & Ab Mat 

Warm Up: 2 Rounds

– AAB Tabata: 0:10 WORK / 0:20 REST
   (there’s a button on the monitor for this
– 15 Leg Swings Front to Back (each leg)
– 15 Leg Swings Side to Side (each leg)
– 0:30 Hamstring Stretch (each leg – see picture below)

WOD: For Max Calories

– 15:00 Air Bike
 *Complete 10 sit ups every 3:00

Mobility: For Completion 

– 3:00 Couch Stretch 
 *per leg